Friday, March 2, 2018

Warm up & Activation

Saddle pose 2 minutes

Samson Stretch 2 minutes each leg

Squat therapy w/ 10lb plate, 5 reps

Seated groin stretch 2 minutes, no bouncing, steady pressure.

WOD 18.2 & 18.2A

12 minute timecap

1-2-3-4-5-6-7-8-9-10 of

Dumbell squats 

Bar facing burpees

If you finish under the 12 min use remaining time to do:

18.2A Find 1 RM Clean 

Standards:

*RX 50/35 also must jump both feet back and forth in bfb

*Scaled 35/20 also stepping burpees is allowed

*Masters 55+ 35/20 Must jump both feet back on bfb

*Masters 55+ scaled 20/10 jump or step over empty barbell on floor if desired and stepping burpees is allowed

*If you do not finish under the 12 minute timecap, Zero is the score for the clean.